Curried Coconut Shrimp Stir-Fry

Curried Coconut Shrimp Stir-Fry

1 (3 1/2-oz.) bag boil-in-bag long-grain rice
1 T. sesame oil
1 T. bottled ground fresh ginger
2 tsp. curry powder
1 C. chopped red bell pepper
1 (16-oz.) bag broccoli and cauliflower spears
1 1/2 lb. peeled and deveined medium shrimp
1 C. light coconut milk
1/4 C. low-sodium soy sauce
1 tsp. fish sauce

Prepare rice according to package directions. While rice cooks, heat oil in a large nonstick skillet over medium-high heat. Add ginger and curry; cook 30 seconds, stirring constantly. Add bell pepper, and broccoli and cauliflower spears; cook 5 minutes, stirring frequently. Add shrimp; cook 5 minutes or until shrimp are done, stirring frequently. Add coconut milk and remaining ingredients; cook 4 minutes or until sauce is slightly thick. Serve over rice.

Yield: 4 servings
Serving size: 1 1/2 C. shrimp mixture and 1/2 C. rice

Calories: 392
Fat: 9.9g
Fiber: 4.1g

Ham and Spinach Focaccia Sandwiches

Ham and Spinach Focaccia Sandwiches

3 T. low-fat mayonnaise
2 T. chopped fresh basil
2 tsp. sun-dried tomato sprinkles
1/4 tsp. crushed red pepper
1 (8-inch) round focaccia bread (about 8 oz.)
8 oz. smoked deli ham, thinly sliced
1 (7-oz.) bottle roasted red bell peppers, drained and sliced
1 C. spinach leaves

Combine the first 4 ingredients in a small bowl. Cut bread in half horizontally. Spread the mayonnaise mixture over the cut sides of bread. Place ham over bottom half of bread. Top with peppers and spinach, and cover with top half of bread. Cut the sandwich crosswise into 4 wedges.

Yield: 4 servings
Serving size: 1 wedge

Calories: 275
Fat: 5.9g
Fiber: 2.3g

Scalloped Pumpkin and Spinach

Scalloped Pumpkin and Spinach

6 C. cubed peeled fresh pumpkin (2 lb.)
Cooking spray
1 1/2 C. thinly sliced onion
1/4 C. all-purpose flour
2 C. low-salt chicken broth
1/2 tsp. salt
1/4 tsp. ground nutmeg
1/4 tsp. pepper
3/4 C. (3 oz.) shredded reduced-fat Swiss cheese, divided
1 (10-oz.) package frozen chopped spinach, thawed, drained, and squeezed dry

Preheat oven to 375°. Cook pumpkin in boiling water 8 minutes or until tender. Drain; set aside. Place a large nonstick skillet coated with cooking spray over medium heat; add onion, and sauté 7 minutes or until golden brown. Remove onion from skillet, and set aside. Add flour to skillet. Gradually add broth, stirring with a whisk until blended. Cook over medium heat or until thick and bubbly (about 6 minutes), stirring constantly. Remove from heat; stir in salt, nutmeg, and pepper. Combine pumpkin, onion, 1/4 C. cheese, and spinach in a bowl. Spoon pumpkin mixture into a 6-C. gratin dish coated with cooking spray. Pour sauce over pumpkin mixture. Sprinkle 1/2 C. cheese over gratin. Bake at 375° for 30 minutes or until bubbly. Broil 3 minutes or until cheese is golden brown. Let stand 5 minutes before serving.

Yield: 4 servings
Serving size: 1 C.

Calories: 189
Fat: 5.3g
Fiber: 5.2g

Pumpkin-Nutmeg Flan

Pumpkin-Nutmeg Flan

Vegetable-oil cooking spray
1/2 C. sugar
1/4 C. water
1/8 tsp. grated nutmeg
1 15- oz. can pumpkin purée
1/2 C. packed light brown sugar
1 T. cornstarch
1/4 tsp. salt
1/2 tsp. pumpkin-pie spice
3 large eggs
1 C. milk
1 tsp. vanilla extract
1/2 C. pomegranate seeds (optional)

Make the caramel: Preheat oven to 350 degrees F. Spray a 6-C. metal ring mold with cooking spray and set aside. In a

small saucepan over medium heat, combine sugar and water and cook until golden brown — 6 to 8 minutes. Immediately

pour caramel into the prepared ring mold and tip mold to allow syrup to coat bottom. Sprinkle nutmeg over syrup and set

ring mold aside. Make the flan: In a food processor fitted with a metal blade, combine pumpkin, sugar, cornstarch,

salt, pumpkin-pie spice, eggs, milk, and vanilla. Pour into the ring mold, cover with aluminum foil, and place in a

roasting pan. Pour hot tap water around mold to a depth of 1 inch. Bake until the flan is set — about 1 hour. Remove the

mold from the roasting pan, uncover, and cool on a wire rack. Cover and refrigerate 3 hours or overnight. To serve:

Uncover and loosen edges of flan with a table knife. Dip the mold in a bowl of hot water for 1 minute to loosen. Invert

flan onto a cake plate, allowing any remaining caramel syrup to drizzle onto the flan. Garnish with pomegranate seeds,

if desired.

Yield: 8 servings
Calories: 123
Fat: 2.9g
FIber: 2.2g

Quick Gnocci Chowder with Smoked Turkey

Quick Gnocci Chowder with Smoked Turkey

1 C. reduced-sodium fat-free chicken broth
1 can (15 oz.) reduced-sodium crushed tomatoes, undrained
10 oz. smoked deli turkey, cut into 1/2-inch cubes
12 oz. frozen gnocci
1 tsp. poultry seasoning
2 C. broccoli florets
2 C. cauliflower florets
1/2 C. chopped fresh basil
1/4 C. (1 oz.) shredded provolone cheese
Salt and pepper, to taste

Combine chicken broth, tomatoes and liquid, turkey, gnocci, and poultry seasoning in large saucepan. Heat to boiling;

reduce heat and simmer, covered, 5 minutes. Stir in broccoli and cauliflower; simmer 5 minutes longer. Add basil and
cheese, stirring until cheese is melted. Season to taste with salt and pepper.

Yield: 6 servings
Calories: 221
Fat: 2.1g
Fiber: 1.4g

Pasta Ole

Pasta Ole

8 oz. uncooked Linguine, Spaghetti, or Thin Spaghetti
2 T. vegetable oil
1 medium onion, finely chopped
1/2 red bell pepper, seeded, ribs removed, and julienned
1/2 green bell pepper, seeded, ribs removed, and julienned
1 lb. top round steak, cut into thin strips
1/4 tsp. cumin
1 tsp. salt
1 29-oz. jar spicy red pasta sauce
1 C. Monterey Jack cheese (4 oz.), shredded

Prepare pasta according to package directions, drain. Meanwhile, in a large nonstick skillet, heat vegetable oil. Add onion and bell pepper slices and sauté over medium heat until wilted, about 5 minutes. Add beef and sauté, stirring constantly, until brown. Remove from heat and transfer to a 9 × 13 × 2-inch baking dish. Add pasta and mix. In a microwave-safe dish or a medium-size saucepan, heat pasta sauce. Pour over pasta, beef and vegetables and mix. Top with cheese and bake at 400ºF for a minute or two, just long enough to melt the cheese.

Yield: 8 servings
Calories: 278
Fat: 13g
Fiber: 1.1g

Clams with Garlic Sauce

Clams with Garlic Sauce

For Clams:
Three dozen littleneck clams, scrubbed
1/2 C. cornmeal
1 T. kosher salt
1/4 C. olive oil
1 small onion, minced
1/2 C. dry white wine
1 T. fresh lemon juice
1 small dried red chile
2 bay leaves
1/4 tsp. hot paprika
Freshly ground black pepper

For Sauce:
4 garlic cloves, minced
1/4 C. plus 2 T. minced fresh parsley
A few saffron threads
1/2 C. fish stock or 1/4 C. bottled clam juice diluted with 1/4 C. of water

In a bowl, cover the clams and cornmeal with water; add the salt. Soak for 45 minutes; drain and rinse. Heat the oil in a nonreactive skillet. Add the onion and cook over moderate heat until translucent. Add the clams, wine, lemon juice, chile, bay leaves, paprika and pepper. Cover and cook over high heat, stirring; remove the clams as they open. In a blender or mini-processor, puree the garlic with 5 T. of the parsley and the saffron. Add the fish stock and the garlic mixture to the skillet and cook until the sauce is slightly thickened, about 1 minute. Divide the clams among 4 soup plates, spoon the garlic sauce on top and garnish with the remaining 1 T. parsley.

Yield: 4 servings
Calories: 265
Fat: 15g
Fiber: 0g

Lemon BBQ Chicken

Lemon BBQ Chicken

4 chicken breast halves
1/2 tsp. grated lemon rind
3/4 tsp. salt
1/4 tsp. dry mustard
1/4 tsp. dried oregano
1/4 C. lemon juice
3 T. salad oil
1 T. chopped scallions
1/2 tsp. Worcestershire sauce

Mix lemon rind, salt, dry mustard, oregano, and Worcestershire sauce in small bowl. Gradually stir in lemon juice, then oil, and scallions. Pour over chicken in large bowl; marinate in refrigerator for two hours. Remove chicken from marinade and place on grill. Cook until done over low to medium flame, turning once.

Yield: 4 servings
Calories: 287
Fat: 11g
Fiber: 0g

White Minestrone with Clams

White Minestrone with Clams

1 package (10 oz.) frozen baby lima beans
1 small onion (enough for 1 C. finely chopped)
4 garlic cloves
1 medium zucchini (enough for 1 C. small dice)
1/4 C. chopped fresh parsley (optional)
2 dozen littleneck clams (see note)
1/2 C. dry white wine
2 T. olive oil
1 tsp. dried fennel seeds
6 C. low-sodium chicken broth
1/2 C. uncooked small seashell macaroni
1/4 tsp. hot red pepper flakes
Salt and freshly ground black pepper
1/3 C. grated Parmesan cheese, for serving

Prepare the ingredients: Thaw the package of lima beans under warm running water or in the microwave; finely chop the onion to measure 1 C.; mince the 4 garlic cloves; cut the zucchini into small dice to measure 1 C.; if using, chop enough fresh parsley to measure 1/4 C.. Rinse the 2 dozen littleneck clams under cold running water; place in a 6-quart saucepan with a tight-fitting lid. Add the 1/2 C. dry white wine. Cover, bring to a boil over high heat, and cook, shaking the pan occasionally, until the clams just open, about 8 minutes. Discard any clams that do not open. Reserve. In a 6-quart heavy-duty saucepan, heat the 2 T. olive oil over medium heat until hot. Add the chopped onion, minced garlic, and 1 tsp. fennel seeds and cooking, stirring, 3 to 5 minutes, until the onion is soft. Add the 6 C. chicken broth and thawed lima beans and bring to a boil. Add the 1/2 C. macaroni and 1/4 tsp. hot red pepper flakes and cook, stirring occasionally, 5 minutes. Add the diced zucchini and cook 2 minutes, or until the pasta is cooked just until al dente. Remove the pan from the heat. Add the steamed clams in their shells, including all the liquid in the pot. Season with salt and pepper and stir in the 1/4 C. chopped parsley, if desired.

Note: You can make this soup with preshucked clams, if you prefer. Simply ask your fishmonger to shuck the 2 dozen clams in this recipe for you. (Or look for a container of preshucked clams, which are stocked in some fish markets in the fish case.) Ask the fishmonger to save all the liquor (clam juice) as well, as it will add more flavor to the soup. If you choose to use preshucked clams, add them to the soup about 2 minutes before the end of the cooking time. If you overcook clams, they get tough.

Yield: 6 servings
Calories: 290
Fat: 7.5g
Fiber: 2.6g

Banana Muffins

Banana Muffins

Nonstick Vegetable Cooking Spray
2 C. all-purpose flour
1 T. baking powder
1/4 tsp. salt
1 tsp. cinnamon
3 packets sugar substitute (Equal, Sweet & Low, etc.)
1 egg
3 T. corn oil
1/2 C. skim milk
1/2 C. unsweetened applesauce
1/2 C. mashed bananas

Preheat oven to 400 degrees. Prepare 2 1/2 muffin tins with nonstick vegetable cooking spray. Combine dry ingredients in mixing bowl and mix thoroughly. Beat egg and whip in oil, milk, and applesauce. Add to dry ingredients and mix until flour is moistened. Stir in mashed bananas. Fill muffin tins 2/3 full. Bake for 25 minutes or until golden brown and a toothpick comes out clean. Can store in freezer for later

Yield: 12 servings
Serving size: 1 muffin

Calories: 131
Fat: 4.2g
Fiber: .9g

Lemon Cream Cheese Cake

Lemon Cream Cheese Cake

20 graham cracker squares
1 T. plus 1/3 C. sugar (divided)
2 tsp. olive oil
2 C. (16 oz. container) 2% fat cottage cheese
8 oz. lite (Neufchatel) cream cheese
1 egg
1 tsp. lemon extract
2 tsp. dried lemon peel
Confectionery sugar- optional

Preheat oven to 350 degrees Fahrenheit. In processor or blender, place graham crackers. Process to create the crumbs for the crust. You can also place the graham cracker squares in a sealed plastic bag and lb. with a mallet. In a small bowl, stir together crumbs, 1 T. of the sugar and 2 tsp. of olive oil. Press into bottom, and up the sides of a 10 1/2-inch, round (quiche size) pan (a bit larger than your traditional 9-inch pie pan). Place pie pan in center of oven and cook for 10 minutes. Remove and let cool. In a processor or blender, combine cottage cheese, lite cream cheese, egg, 1/3 C. of sugar, extract and lemon peel. Blend well. ill cooled graham cracker crust with mixture. Bake in oven at 350 degrees Fahrenheit for 1 hour. Let cheese cake completely cool. Chill in refrigerator before serving. Sprinkle top with confectionery sugar before serving (optional).

Yield: 12 slices
Calories: 271
Fat: 8g
Fiber: 0g

Peanutty Noodles

Peanutty Noodles

2 carrots, peeled
1 T. vegetable oil, divided
2 tsp. grated peeled fresh ginger
3 garlic cloves, minced
1 C. fat-free, less-sodium chicken broth
1/2 C. natural-style peanut butter
1/4 C. low-sodium soy sauce
3 T. rice or white wine vinegar
1 tsp. chili garlic sauce
1/4 tsp. salt
Cooking spray
2 C. red bell pepper strips
1 lb. snow peas, trimmed
8 C. hot cooked linguine (about 1 lb. uncooked pasta)
1/2 C. chopped fresh cilantro

Shave the carrots lengthwise into thin strips using a vegetable peeler, and set aside. Heat 1 tsp. oil in a small saucepan over medium heat. Add the ginger and minced garlic; sauté 30 seconds. Add chicken broth and the next 5 ingredients (broth through salt); stir until well-blended. Reduce heat, and simmer 7 minutes, stirring occasionally. Remove from heat, and keep warm. Heat 2 tsp. oil in a large nonstick skillet coated with cooking spray over medium-high heat. Add bell peppers and snow peas; sauté 5 minutes or until tender. Remove from heat. Combine carrot, peanut butter mixture, bell pepper mixture, and linguine in a large bowl; toss well. Sprinkle with cilantro. Serve warm or at room temperature.

Yield: 8 servings
Calories: 296
Fat: 8.8g
Fiber: 3.4g

Grilled Hoisin-Marinated Venison Loin

Grilled Hoisin-Marinated Venison Loin

1/3 C. hoisin sauce
3 T. rice vinegar
2 T. soy sauce
2 T. minced garlic
1/4 C. minced scallions, including green parts
1 T. honey
1/2 tsp. salt
3 T. olive oil
1 boneless venison strip loin, 2-1/2 to 3 lb., well trimmed, silver skin removed

Whisk together hoisin, vinegar, soy sauce, garlic, scallions, honey, salt and oil, and scrape into a large resealable plastic bag. Add venison and seal, turning to coat evenly. Marinate in refrigerator for at least 4 hours. Remove venison from refrigerator and return to room temperature before cooking. Light a gas or charcoal grill and heat to medium. Grill for 15 minutes per side, turning once, for medium rare.

Yield: 6 servings
339 calories
10.7 g fat
0.6 g fiber

Curried Cauliflower

Curried Cauliflower

2 tsp. Olive Oil
2 C. thinly sliced Onion
2 T. finely chopped Fresh Ginger
2 T. Mild Curry Powder
1 tsp. minced Garlic
10 C. Cauliflower Florets (2 medium heads)
1 C. chopped, seeded Tomato
1 C. Plain whole Milk Yogurt
1/2 C. finely chopped Cilantro stems
1 tsp. Salt
lemon wedges & cilantro sprigs, optional

Heat oil in a dutch oven over medium high heat. Add onion and ginger; cover and cook 3 minutes, stirring frequently. Reduce heat to medium. Add mild curry powder and garlic; cook 30 seconds; stirring constantly. Add cauliflower and next four ingredients, stirring well to combine. Bring to a boil (yogurt will curdle); cover, reduce heat, and simmer 20 minutes. Serve with lemon wedges and cilantro.

Yield: 8 servings
Serving Size: 1 C.

Calories: 83
Fat: 2.7g
Fiber: 4.3g

New England Beef Boil

New England Beef Boil

4 lb. Corned beef brisket, rinsed
6 white boiling onions, peeled
4 medium turnips, peeled
6 red boiling potatoes, scrubbed
6 small carrots, peeled and cut into 1-inch pieces
1 lb. white cabbage, cut into wedges

Place corned beef in 6 1/2 qt. Dutch oven; cover with cold water. Bring to a boil; reduce heat and simmer for 2 1/2 to 3 hours or until almost tender. Turn beef once and skim foam if necessary. Add onions and turnips; cook for 30 min. Add potatoes, carrots, and cabbage. Cook for 20 min. or until meat and vegetables are tender. Trim fat from beef; slice. Serve with a mixture of 1/3 C. mustard, 1 T. prepared horseradish, if desired.

Yield: 10 servings
Serving size: 1/10 of cooked corned beef and vegetables.

Calories: 308
Fat: 20g
Fiber: 1.6g

Fiesta Cod

Fiesta Cod

1 lb. cod fillets or any fish fillets
1 C. chunky salsa
1/2 C. sliced ripe olives
1/4 C. shredded Monterey jack cheese
cilantro for garnish

Lightly grease a 9″ x 13″ baking dish. Place cod fillets in baking dish. Top with salsa and ripe olives. Bake at 400ƒ for 10 minutes per inch of thickness or until fish is close to the point of flakiness. Sprinkle cheese over fillets during the last few minutes of cooking allowing cheese to melt. Garnish with cilantro.

Yield: 4 servings
Calories: 188
Fat: 6.1g
Fiber: 0g

Tangy Chicken with Tomato and Olive Salsa

Tangy Chicken with Tomato and Olive Salsa

1 1/4 lb. boneless, skinless chicken cutlets
3 T. lite teriyaki sauce
1 tsp. olive oil
1/2 yellow onion- chopped
4 garlic cloves- minced
2 small tomatoes- C. into small pieces
1/2 C. canned chick peas- sliced in half
20 stuffed green olives- sliced in half

Wash and pat dry chicken cutlets. Place in shallow bowl. Pour teriyaki sauce over chicken, turning to coat. Let chicken marinate for one (or more) hours in refrigerator. Meanwhile, place oil in a skillet. Heat slightly and add garlic and onion. Cook for a few minutes over a low heat. Add tomatoes, chickpeas and olives. Continue to cook on a low heat for 10-15 minutes (stirring frequently). Set aside when done. Take cutlets and cook on outdoor grill, indoor grill or broil in oven. Cook about 10-12 minutes. Cook until done and white throughout the chicken cutlet. Place 1/4 of the salsa on each cutlet. Serve warm.

Yield: 4 servings
Calories: 257
Fat: 6.3g
Fiber: 2.8g

Sweet Potato Soufflé

Sweet Potato Soufflé

4 large sweet potatoes
4 T. butter
1/2 cup skim milk
1/2 cup dry sherry
1/2 cup brown sugar
1/2 cup frozen orange juice from concentrate
1 tsp. nutmeg
1 tsp. cloves
1 tsp. cinnamon
1 pinch salt
4 large egg whites
2 T. sugar
2 oranges cut in thin slices

Preheat oven to 350°F. In a large pot, cover the sweet potatoes with water and bring to a boil. Boil until tender. Drain and peel the potatoes and place in a large mixing bowl. Mash well. Add the butter, milk, sherry, brown sugar, orange juice, nutmeg, cloves, cinnamon and salt. Beat well with a mixer. Spoon mixture into a buttered, ovenproof gratin dish. Bake until the potatoes are hot, about 25 minutes. While the soufflé is cooking, make the meringue. In a clean bowl, whip egg whites until almost stiff. Gradually add the sugar and continue to beat until soft peaks form. During the last five minutes of cooking the soufflé, top with the meringue mixture. Return to oven and remove when the meringue is lightly browned. Garnish with the sliced oranges.

Yield: 10 servings
Calories: 224
Fat: 6g
Fiber: 3g

Turkey Bourguignon

Turkey Bourguignon

3 pounds turkey cutlets, cut into 2-inch strips
salt to taste
freshly ground black pepper
flour for dredging
2 T. olive oil
2 small yellow onions, diced
2 cloves garlic, minced
2 sprigs thyme
1 bay leaf
2 cups red wine (preferably Burgandy)
2 cups diced, canned tomatoes, with their juices
4 cups low-sodium chicken broth
4 large carrots, peeled and cut into 1/2-inch pieces
4 large parsnips, peeled and cut into 1/2-inch pieces
2 large russet potatoes, diced

Season the turkey with salt and pepper. Dredge it in flour and shake off the excess. Heat the olive oil in a heavy soup pot or Dutch oven over medium-high heat. Sear the turkey on all sides. Adjust the heat so that the meat browns well, but does not burn. Add the onions, garlic, thyme and bay leaf and cook 2 minutes more. Add the red wine. Stir with a wooden spoon to release any caramelized bits that may be stuck to the bottom of the pan and cook until the wine is almost completely evaporated. . Add the tomatoes with their juices and the chicken broth and bring to a boil. Adjust the heat so that the stew simmers and cook until the meat is tender, about 1 hour. Add the carrots, parsnips and potatoes and cook until the vegetables are completely tender, about 20 minutes more. (The potatoes will fall apart and thicken the sauce.) Adjust the seasoning with salt and pepper, remove the bay leaf and serve in a deep tureen.

Yield: 8 Servings
Serving Size 1 bowl

Calories: 474
Fat: 5g
Fiber: 6g

Carrots Cooked In Milk

Carrots Cooked In Milk

1 lb. mini-carrots
1/2 C. skim milk
2 sprigs fresh tarragon, mint or parsley
Pinch of ground nutmeg
1 tsp. red wine vinegar
Salt and black pepper

Cut the carrots into thin strips (2″ by 1/4″). Put the carrots and milk into a medium saucepan over high heat. Bring the milk to a boil, but be careful it does not boil over. Reduce the heat; add the tarragon, mint or parsley and nutmeg. Cover and simmer for 2 minutes; uncover and continue cooking for 8 to 10 minutes, or until the carrots are tender and the milk is absorbed. Remove and discard the tarragon, mint or parsley. Sprinkle with the vinegar. Add salt and pepper to taste. Use fresh, not dried herbs in this recipe. The dried tend to give the dish a bitter taste.

Yield: 6 servings
Calories 62
Fat 0.3 g

Grilled Ham Sandwich

Grilled Ham Sandwich

1 T. white wine vinegar
1 T. Dijon mustard
1 T. frozen orange juice concentrate
1/2 medium French baguette(s), cut into 5-inch pieces
3 oz extra lean deli-sliced ham, approximately 4% fat
1 1/2 oz low-fat hard cheese, Monterey Jack
1/2 serving sweet pickle(s), about 2 thin pieces sliced lengthwise
1 C. arugula, leaves

In a small bowl, whisk together all ingredients for dressing. Split each of the baguette pieces open crosswise. Pull out some of the soft center of bread. Drizzle dressing onto both sides of baguette pieces. Layer ham, cheese and gherkin slices inside each sandwich, dividing ingredients evenly. Top each with arugula. Coat a large, nonstick skillet with cooking spray and set over medium-low heat. Arrange sandwiches in skillet and cover with a lid that fits inside and can be pressed down onto sandwiches. Set something heavy on lid, such as a cast-iron skillet (turned over, if necessary, to keep it stable) to flatten sandwiches. Grill for 2 to 3 minutes, until bread is brown and crispy. Turn sandwiches and grill second side in same manner, until cheese has melted. Cut each sandwich in half. Serve immediately.

Yield: 2 servings
Calories: 456
Fat: 10g
Fiber: 5.2

Grilled Chicken with Parsley-Caper Sauce

Grilled Chicken with Parsley-Caper Sauce

1 lb. boneless, skinless chicken breast(s)
1/4 tsp. table salt
1/4 tsp. black pepper
1 serving olive oil cooking spray, or enough to coat chicken
2 medium scallion(s)
1/2 C. parsley, packed
1/3 C. water
3 T. rice vinegar
1 T. olive oil
1 tsp. Dijon mustard
2 T. capers, drained

Preheat grill. Season chicken with salt and pepper; coat lightly with olive oil cooking spray. Grill over medium-hot coals until cooked through, about 6 minutes per side. While chicken is cooking, prepare sauce. Chop scallions, separating white and green parts. In a food processor or blender, combine white part of scallions, parsley, water, rice vinegar, oil and mustard. Process or blend until a chunky purée forms. Transfer to a spouted container; stir in capers and green parts of scallions. Thinly slice chicken diagonally across the grain and fan on a serving platter covered with lettuce. Drizzle with sauce and serve.

Yield: 4 servings
Calories: 287
Fat: 15.5g
Fiber: .2g

Hawaiian Chicken Kebabs

Hawaiian Chicken Kebabs

1 lb. boneless, skinless chicken breast(s)
1/2 medium pineapple
1 medium green pepper(s)
1 medium sweet red pepper(s)
1 large onion(s), spanish
1/4 C. pineapple juice, or orange juice
3 medium garlic clove(s), minced
2 T. low-sodium soy sauce
1 T. olive oil
4 serving cooking spray, or enough to coat vegetables
2 C. cooked white rice, kept hot

Cut each chicken breast, pineapple, pepper and onion into approximately twenty-four 1-inch-thick pieces. Combine chicken, pineapple juice, garlic, soy sauce and oil in a large nonmetallic bowl; marinate in refrigerator for at least 1 hour and up to 24 hours. Preheat grill. Lightly coat vegetables with cooking spray. Thread 2 pieces of pepper, pineapple, chicken and onion onto each of 8 skewers. Brush with marinade. (Note: If using wooden skewers, soak in water to prevent charring.) Grill over medium-hot coals until chicken is completely cooked, about 8 to 10 minutes, turning kebabs every 2 minutes so they’re cooked evenly on all sides.

Yield: 4 servings
Serving Size: 2 kebabs and 1/2 C. rice per serving

Calories: 307
Fat: 12.5g
Fiber: 1.2g

Grilled Halibut and Pineapple

Grilled Halibut and Pineapple

1 serving cooking spray (5 one-second sprays per serving)
1 T. lime zest
2 T. fresh lime juice
2 T. light brown sugar
2 T. ginger root, grated
1 tsp. table salt
1/4 tsp. cayenne pepper
1 1/4 lb. halibut fillet(s), four 6 oz fillets cut 1/2-inch-thick each
1/2 medium pineapple, cut lengthwise into 1/2-inch-thick spears (about 2 C.)

Coat grill with cooking spray. Preheat grill. Place zest, lime juice, 1 T. of brown sugar, 1 T. of ginger, salt and cayenne pepper in a resealable plastic bag; shake to combine and add fish to bag. Reseal, place on a plate and allow to marinate at room temperature for 20 minutes, turning once. Meanwhile, in a second plastic bag, place remaining brown sugar, remaining ginger and pineapple. Allow to marinate for 5 minutes; remove pineapple and add resulting juices to fish. Grill pineapple until heated through, turning once, about 8 minutes. Remove to a serving platter; cover with foil to keep warm. Cook fish, brushing with marinade, over direct heat until cooked through, about 3 to 4 minutes per side. Place on serving platter with pineapple.

Yield: 4 servings
Serving Size: 1 fillet plus 1/2 C. of pineapple

Calories: 306
Fat: 5.6g
Fiber: .5g

Beef Satay over Pilaf

Beef Satay over Pilaf

1 lb. lean sirloin beef, trimmed and thinly sliced
1/3 C. low-sodium soy sauce
2 T. reduced-fat peanut butter
1 pieces ginger root, about 1 1/2 inches, chopped
3 medium garlic clove(s), chopped
2 tsp. sugar
3 T. fresh lime juice
1 C. fat-free chicken broth
5 1/2 oz rice pilaf mix, unprepared
1/2 C. cucumber(s), very thinly sliced
1 small carrot(s), very thinly sliced

Thread beef onto 4 wooden skewers and set them in a shallow, nonmetallic dish. Blend soy sauce, peanut butter, ginger, garlic, sugar and lime juice until ginger and garlic are minced. Pour over beef, turning to coat all sides. Cover and refrigerate for at least 30 minutes and up to 24 hours. Prepare coals for grill. Make pilaf according to package directions. Meanwhile, grill skewers, reserving marinade. Combine marinade and chicken broth in a small saucepan and bring to a boil. To serve, spoon pilaf onto a platter and set skewers on top. Garnish with cucumber and carrot. Serve marinade sauce separately.

Yield: 4 servings
Serving Size: 1/4 Beef & Sauce, 1/2 C. Rice Pilaf

Calories: 381
Fat: 12.1g
Fiber: .5g

Cuban Chicken Skewers

Cuban Chicken Skewers

1/2 C. orange juice
3 T. fresh lemon juice
1 T. olive oil
2 large garlic clove(s), minced
1 tsp. ground cumin
1/2 tsp. paprika
1/2 tsp. table salt
1/2 tsp. dried oregano
2 lb. uncooked chicken breast, boneless and skinless, cut into 32 chunks
12 medium jalapeo pepper(s), halved lengthwise, seeded
2 serving olive oil cooking spray (5 one-second sprays per serving)

Combine orange and lemon juices, oil, garlic, cumin, paprika, salt and oregano in a re-sealable plastic food storage bag. Add chicken and peppers. Seal bag and turn to coat. Place bag on a plate on bottom shelf in refrigerator and marinate for 2 to 8 hours. Preheat grill or grill pan. Thread chicken and pepper halves onto 8 metal or wooden skewers, using 4 pieces of chicken and 3 pieces of pepper per skewer. Coat with cooking spray. (Note: If you’re using wooden skewers, soak them in water 30 minutes before use to prevent charring.) Grill skewers, turning often, until chicken is no longer pink in the center, about 6 to 8 minutes. Serve immediately. Leftovers can be refrigerated for up to 3 days.

Yield: 8 servings
Calories: 292
Fat: 12.2g
FIber: 2.2

Tortellini with Spinach and Cherry Tomatoes

Tortellini with Spinach and Cherry Tomatoes

1 (9-ounce) package fresh three-cheese tortellini
2 tsp. olive oil
2 tsp. bottled minced garlic
1/2 to 3/4 tsp. crushed red pepper
2 cups cherry tomatoes, halved
1/4 cup fat-free, less-sodium chicken broth or vegetable broth
1 T. chopped fresh basil
1/4 tsp. salt
1 (6-ounce) package fresh baby spinach

Cook tortellini according to package directions, omitting salt and fat. While tortellini cooks, heat oil in a large nonstick skillet over medium-high heat. Add garlic and red pepper; sauté 30 seconds. Add tomatoes, broth, basil, salt, and baby spinach to pan; cook 2 minutes or until baby spinach wilts. Stir in tortellini; cook 1 minute.

Yield: 4 servings
Serving size: 1 1/2 cups

Calories: 254
Fat: 7.4g
Fiber: 2.8g

Southwestern Breakfast Casserole

Southwestern Breakfast Casserole

1 (8 1/2-ounce) package corn muffin mix
3 cups (1/2-inch) cubed white bread
8 oz. hot turkey Italian sausage
1 cup chopped onion
2 1/2 cups fat-free milk
1 tsp. ground cumin
1/8 tsp. black pepper
1 (10-ounce) can diced tomatoes and green chiles, undrained
1 (8-ounce) carton egg substitute
Cooking spray
1 cup (4 oz.) shredded reduced-fat Monterey Jack or mild cheddar cheese, divided

Prepare corn muffin mix according to package directions; cool. Crumble muffins into a large bowl; stir in bread. Set aside. Remove casings from sausage. Cook sausage and onion in a large nonstick skillet over medium heat until browned, stirring to crumble. Drain. Combine milk, cumin, pepper, tomatoes, and egg substitute; stir with a whisk until well-blended. Add sausage mixture; stir well. Stir into bread mixture. Spoon half of bread mixture into an 11 x 7-inch baking dish coated with cooking spray. Top with 1/2 cup cheese. Spoon remaining bread mixture over cheese. Cover and refrigerate 8 hours or overnight. Preheat oven to 350°. Bake casserole at 350° for 20 minutes or until set. Top with 1/2 cup cheese, and bake an additional 20 minutes or until set. Let stand 10 minutes before serving.

You can assemble this entire dish up to a week ahead. Bake the corn muffin mix ahead; store in an airtight container in the freezer for a couple of days. Assemble the casserole according to directions; cover and freeze. A day in advance, take it out of the freezer and thaw in the refrigerator (about 24 hours). Uncover and let stand 30 minutes at room temperature before cooking; bake as directed.

Yield: 8 servings
Calories: 271
Fat: 7.6g
Fiber: 1.6g

Lazy Chile Rellenos

Lazy Chile Rellenos

Lazy Chile Rellenos

 

6 fresh Poblanos, Roasted, Peeled, and Seeded

1 1/2 c. Monterey Jack Cheese, Grated

5 whole Large Eggs

2 c. Whole Milk

Salt And Black Pepper to Taste

1/2 tsp. Paprika

1/4 tsp. Cayenne Pepper

 

Preheat oven to 325 degrees. Mix together eggs, milk, salt, pepper, paprika and cayenne. Cut chilies in half and add a single layer of chilies on the bottom of a 9 x 13-inch baking dish. Top chilies with half the grated cheese. Repeat with another layer of chilies and another layer of cheese. Pour egg mixture all over the top. Place into a larger baking dish or rimmed baking sheet. Pour hot water in the large pan so it comes up to the level of the eggs and bake for 35 to 40 minutes, or until no longer jiggly. Cut into squares and serve with warm corn tortillas!

Spaghetti Squash Stuffed Peppers

Spaghetti Squash Stuffed Peppers

1/4 C. Low-salt chicken broth
1 C. Chopped zucchini, yellow crookneck, pattypan, scallopini, or sunburst summer squash
1/2 C. Shiitake mushrooms or brown mushrooms, chopped
1/4 C. Green onion, sliced
1 T. Fresh basil, chopped or 1 tsp. crushed dried basil
1 T. Fresh thyme, chopped, or 1 tsp. crushed dried thyme
1 clove Garlic, minced
1/4 tsp. Pepper
1-1/2 C. Spaghetti squash cooked, seeded, and fluffed into strands
4 Sweet bell peppers, any color
1/4 C. Shredded nonfat or low-fat swiss or cheddar cheese

In a skillet, heat chicken broth to simmering. Add squash, mushrooms, onion, herbs, garlic and pepper. Simmer, uncovered, stirring occasionally, for 4 minutes, or until vegetables are tender. Remove from heat. Stir in spaghetti squash. Slice tops off of bell peppers and discard seeds. Spoon filling into peppers; sprinkle on shredded cheese. Add tops. Place in a shallow baking dish sprayed with aerosol cooking spray. Cover and bake in a 375 F oven for 30 to 35 minutes, or until heated through.

Yield: 4 servings
Calories: 73
Fat: 2g
Fiber: 4g

Artichoke and Leek Soup

Artichoke and Leek Soup

1 14-ounce can artichoke hearts, drained
butter-flavored cooking spray
1 cup sliced leeks, white part only
2 1/2 cups 98% fat free, no-salt-added canned chicken broth
2 T. light sour cream

Finely chop artichoke hearts in a food processor, or by hand. Lightly coat a large nonstick pot with cooking spray. Add leeks and cook, stirring occasionally, until leeks are tender, but not browned, about 10 minutes. Add chopped artichoke hearts and cook for another minute or two. Stir in chicken broth, cover, and simmer for 15 minutes. Transfer mixture to a food processor or blender and process until smooth. Place puree in a covered container and chill for several hours. When ready to serve, whisk in sour cream and ladle into chilled soup bowls. Serve cold.

Yield: 4 servings
Calories: 64
Fat: 1g
Fiber: 1g

Grilled Flank Steak Pinwheels

Grilled Flank Steak Pinwheels

1 1/2 pounds flank steak
1/4 cup red wine
2 tsp. reduced-sodium soy sauce
1 small red onion, 3 oz. , thinly sliced
1 T. balsamic vinegar
1 T. water
10 large fresh spinach leaves
1/3 cup shredded part-skim mozzarella cheese

Lightly pound steak and score on both sides with a knife. Marinate steak in wine and soy sauce for 1 hour. Remove steak from marinade and pat dry. Discard marinade and lay steak on a flat surface. Light a grill or start a charcoal fire. Separate onion slices into rings. Place in a skillet along with vinegar and water. Bring to a rapid boil. Remove from stove, cover, and let stand for 5 minutes. Drain onion rings. Arrange spinach leaves over the flank steak. Top with onion rings. Roll the steak tightly towards you, tucking meat closely around the vegetables. Tie securely at 1-inch intervals with kitchen string. Cut the steak crosswise into 5 equal pieces. Grill 4 to 6 inches from medium-hot coals for 4 to 5 minutes per side, or to desired doneness, turning once. When almost done, sprinkle top of each pinwheel with some of the cheese. Continue to grill for another minute, until cheese melts. Serve at once.

Yield: 5 servings
Calories: 254
Fat: 12g
Fiber: 1g

Farmhouse Beef Casserole

Farmhouse Beef Casserole

olive oil cooking spray
1 small, about 4 oz., Russet or all-purpose potato
1 cup shredded low-fat mozzarella cheese
1 pound extra-lean ground sirloin
1 medium yellow onion, chopped
2 cloves garlic, minced
1 14 1/2-ounce can no-salt-added diced tomatoes with juice
1 T. chili powder, or to taste
2 cups shredded green cabbage
freshly ground pepper to taste
1 to 3 T. purchased taco sauce
6 slices pickled jalape�o chile peppers (optional)

Preheat oven to 375�F. Lightly coat a 2-quart (2 l) casserole with cooking spray. Peel and grate the potato into a bowl. Stir in 1/4 cup (29 g) of the cheese. Spread evenly over the bottom of the prepared casserole. Bake for 15 to 20 minutes, until potato is browned and crispy. Meanwhile, brown ground sirloin, onion, and garlic in a large nonstick skillet, breaking up the beef with a wooden spoon as it browns. Discard any excess fat. Stir in tomatoes with their juice, chili powder, and the cabbage. Season with pepper to taste. Saut�, stirring, for a minute or two. If mixture seems too dry, add 1 T. of the bottled taco sauce, adding up to 2 T. more, if needed, if mixture seems too dry. When potatoes are done, spoon beef mixture on top of potatoes. Top with remaining cheese and jalape�o slices (if using). Bake for 25 to 30 minutes, until casserole is hot and bubbly. Serve at once.

Yield: 6 servings
Calories: 235
Fat: 11g
Fiber: 2g

Chicken Cacciatore

Chicken Cacciatore

1-2 lb. chicken

3 T. flour

2 T. olive oil

1 medium onion, chopped coarse

1 clove of garlic, minced

1 C. mushroom caps, quartered

2 T. tomato paste

1/2 C. white wine

1 14 fl. oz can of tomatoes, crushed

1 tsp. salt

1/4tsp. ground black pepper

3/4tsp. dried tarragon

1 T. paprika

Chicken stock as needed

 

Depending on how fancy you want to be, the chicken can be breasts cut to bite size pieces, leftover chicken, whole thighs, etc. Remove any skin if fresh chicken is used.  Toss the chicken meat with the flour to coat. Shake off any excess flour and then sauté the chicken over medium heat in the olive oil until nicely browned. Remove the meat from the pan and set aside. Add the onion, garlic and mushroom caps and sauté until the onion is translucent. Add the tomato paste and continue to cook until the paste starts to get browned a little. Deglaze with the wine, stirring well to dilute the tomato paste. Add the canned tomatoes, the spices and seasonings and the cooked chicken. Cover reduce heat and simmer for 30 minutes or longer, adding chicken stock if necessary to keep from drying out.

Chicken Cacciatore “Pronto”

Chicken Cacciatore “Pronto”

1 (1 1/2oz.) pkg. dried Porcini Mushrooms
1 C. Hot Water
2 tsp. Olive Oil
8 skinless, boneless Chicken Thighs (about 1 lb.)
1 tsp. Salt
1/2 tsp. Pepper
3 cloves Garlic, minced
3 T. minced fresh Parsley, divided
3/4 C. canned crushed Tomatoes
1/2 C. Chicken Broth
1/2 C. Water

Combine mushrooms and hot water in a bowl; cover and let stand 30 minutes. Remove mushrooms with slotted spoon. Finely chop mushrooms, set aside. Strain the soaking liquid into a bowl through a sieve lined with cheesecloth or paper towels. Discard solids; reserve soaking liquid. Heat oil in a large nonstick skillet over medium high skillet. Sprinkle chicken with salt and pepper. Add chicken to pan; cook 4 minutes on each side or unti browned. Remove chicken from pan. Reduce heat to medium. Add garlic to pan; cook 2 minutes or until golden, stirring constantly. Add 2 T. chopped parsley; cook 30 seconds, stirring constantly. Add mushrroms, stir briefly. Stir in the reserved soaking liquid, tomatoes, broth and water; bring to a simmer. Return chicken to pan and reduce heat to low. Cover and cook 10 minutes or until the chicken is done. Remove chicken and keep warm. Increase heat to medium high and cook until sauce is reduced to 1 C., about 5 minutes. Spoon sauce over chicken and sprinkle with remaining parsley.

Yield: 4 servings
Serving Size: 2 chicken thighs and 1/4 C. sauce

Calories: 263
Fat: 8.5g
Fiber: 3.5g

Spicy-Rubbed Chicken over Vegetable Hash

Spicy-Rubbed Chicken over Vegetable Hash

4 5-ounce boneless, skinless chicken breast halves
1/4 cup fresh orange juice
1 T. olive oil
2 T. finely minced yellow onion
1 clove garlic, minced
2 tsp. chili powder
1 tsp. paprika
1/4 tsp. cayenne pepper
1/4 tsp. crushed dried oregano
freshly ground pepper to taste
vegetable hash
2 cups fat-free, low-sodium canned chicken broth
4 small red potatoes, about 1/2 pound (240 g) total, scrubbed and quartered
1 medium sweet red onion, cut into 8 wedges
2 tsp. olive oil
1/2 pound sugar snap peas
1 cup baby peeled carrots
salt (optional)
freshly ground pepper
1/4 cup chopped flat-leaf parsley (optional)
1 small navel orange, cut into 6 wedges

Rinse chicken breast; trim and discard all visible fat. Pat dry with paper towels. In a shallow glass dish, combine orange juice, oil, onion, and garlic. Add chicken breast halves and turn to coat evenly. In a shallow dish, combine chili powder, paprika, cayenne pepper, oregano, and pepper to taste. Rub the mixture onto one side of the chicken breast halves. Cover and refrigerate until ready to cook. Light a grill or preheat the broiler. To prepare vegetable hash: Heat the broth in a pot over medium-high heat. Add the potatoes and onions. Cook until potatoes and onions are tender, about 15 minutes. Increase heat and boil off any remaining broth. Drizzle the potatoes with olive oil and set aside. Keep warm. In a second pot, steam the sugar snap peas and carrots for 2 minutes, until crisp-tender. Gently combine the potatoes, onion, peas, and carrots. Season with salt (if using) and pepper. Sprinkle with parsley (if using) and keep warm. Place chicken breasts on grill until grill marks solidly form. Turn the chicken breast halves 90° and grill until a second set of marks form. Turn chicken over and grill until done, about 3 to 4 minutes. Transfer chicken to a carving board and slice each half into crosswise strips, about 1/2-inch (1.25 cm) wide. Mound hot vegetable hash in the center of 4 large plates. Top each portion with strips of grilled chicken strips. Place a wedge of orange on each plate to squeeze over the chicken and vegetables before eating.

Yield: 6 servings
Calories: 315
Fat: 8g
Fiber: 5g

Pork Medallions with Red Peppers and Artichokes

Pork Medallions with Red Peppers and Artichokes

2 tsp. Olive Oil
8 (2oz) boneless, center cut Loin Pork Chops (“breakfast chops”)
1/4 tsp. dried Italian Seasoning
1/8 tsp. Salt
1/8 tsp. Pepper
2 C. Red Bell Pepper Strips
1 C. Chicken Broth
2 T. Tomato Paste
1/4 tsp. dried Thyme
1/4 tsp. dried Rubbed Sage
1 (14oz) can Artichoke Hearts, drained

Heat the oil in a large nonstick skillet coated with cooking spray over medium-high heat. Sprinkle the pork with Italian seasoning, salt and pepper. Add pork and cook one minute on each side or until lightly browned. Remove from pan. Add bell pepper to pan; sauté 2 minutes. Combine broth, tomato paste, thyme and sage, stirring with a whisk. Return pork to pan; add broth mixture and artichoke hearts. Cover, reduce heat, and simmer 8 minutes or until thouroughly heated. Remove pork from pan and keep warm. Increase heat to medium-high; cook 2 minutes or until slightly thickened. Spoon the artichoke mixture over the pork.

Yield: 4 servings
Serving Size: 2 chops and 1 C. Artichoke Mixture

Calories: 245
Fat: 6.3g
Fiber: 5.7g

Penne Puttanesca

Penne Puttanesca

1 cup Penne pasta, dry
1/2 – 3/4 lb. Shrimp
2-4 drops Olive oil
4-6 cloves of Garlic, minced
1 T. Capers, drained
1 tsp. Red pepper flakes, crushed
1 6 oz. can Olives, ripe, pitted
1 can Artichoke hearts (8-10 hearts), halved
1/2 cup Broccoli florettes
3 T. Parsley, chopped
1 tsp. Anchovy paste, or 2-4 anchovies, minced
1 14 oz. can Tomatoes, diced

Preheat oven to 450 degrees. Spray the inside of the Dutch oven and lid with olive oil. Pour dry pasta into pot. Add 1/3 cup water with 2-4 drops of olive oil mixed in and stir gently to evenly distribute noodles across the bottom of the pot. Arrange the shrimp atop the noodles. Sprinkle the garlic, capers, and crushed red pepper flakes. Drop olives in. Layer in artichoke hearts and broccoli florettes. Shower with chopped parsley. Mix anchovy paste or anchovies with tomatoes and pour over all. Cover and bake for 45 minutes or about 3 minutes after the aroma first wafts from the oven. Do NOT lift the lid “just to check” before it is done or your meal will take longer to cook and your pasta may not come out perfectly “al dente.”

Yield: 2 servings
Calories: 343
Fat: 3.5g
Fiber: 2.1g

Pan Bagnet

Pan Bagnet

4 (4oz) Round Rustic Rolls
3 T. Sherry Vinegar
2 T. EE Olive Oil
2 cloves Garlic, minced
3 T. fresh Lemon Juice
2 T. chopped fresh Parsley
1/4 tsp. Pepper
1 (12oz) bottle roasted Red Bell Peppers, drained and sliced
4 Plum Tomatoes, cut into 1/4″ slices
24 Spinach Leaves
8 canned Anchovy Fillets, chopped (about 3/4 oz.)
4 thin red onion slices.

Split rolls in half. Hollow out top and bottom halves of the rolls leaving a 1/2 inch thick shell; reserve torn bread for another use. Combine vinegar, oil and garlic; stir with a whisk. Spoon vinegar evenly over cut sides of rolls. Combine juice, parsley, pepper and tuna. Spoon 1/2 C. tuna mixture on bottom half of each roll. Layer bell peppers, tomatoes, spinach, anchovies, and onion over tuna mixture. Cover with tops of rolls. Wrap each roll tightly with plastic wrap and refrigerate 2 hours or overnight.

Yield: 4 servings
Serving Size: 1 sandwich

Calories: 540
Fat: 16.4g
Fiber: 4.4g

Artichoke Chicken

Artichoke Chicken

8 boneless chicken breasts, skinned and split
1 tsp. pepper
1/2 tsp. sea salt
1 tsp. paprika
1 (12 oz.) can artichoke hearts, drained and halved
8 oz. fresh mushrooms, sliced
pinch or two tarragon
2-3 T. arrowroot
1/3 cup white wine
1 1/2 cups water, divided
1 1/2 T. vegetable chicken broth powder

Cut chicken in bite-size pieces and sprinkle with salt, pepper and paprika. sauté chicken in pan using just enough canola oil (approximately 1 T.) to cook to a golden brown. Place artichoke hearts around chicken in a large casserole dish. Mix 1 cup water and 1 1/2 T. vegetable chicken broth powder and set aside. Mix 1/2 cup water and 2-3 T. arrowroot powder and set aside. Put mushrooms and a little of the chicken broth mixture in pan where chicken was and season with tarragon. sauté for 5 minutes. Add arrowroot mixture, wine and rest of chicken broth mixture. Simmer 5 minutes. Pour over chicken. Cover and bake in 375″ oven for 45 minutes. Serve over rice.

Yield: 10 servings
Calories: 150
Fat: 2.8g
Fiber: 1.3g